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Thread: Ectobird's Epic C&P Log
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01-30-2010, 01:37 PM #61
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01-30-2010, 03:30 PM #62
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01-30-2010, 06:58 PM #63
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02-01-2010, 10:31 PM #64
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Well my schedule has sucked lately, I had to work two doubles this weekend and I was sore/tired the day I was available for the gym... So three days later: ( Technically yesterday since it's 23 minutes after 12 AM
Front Squats
1x3x135 pulsing up and down at the bottom of the hole, stretching out and warming the knees up.
3x3x175
3x3x185
1x3x135 Legs were pumped, and last set of 185 felt hardddd. Had really short rest from the last set of 175 to the three sets of 185. Wrapped it up here for squats. Supersetted my last few sets of squats with bench press.
Bench Press
1x3x135
2x3x205
3x3x225 PR! Never done 3 reps with 225 and I did it with 3 sets.
2x3x215
Great bench and squat workout.
Pullups
1x4xBW
4x4x35
2x5x25
1x5xBW Short rest, did all 8 sets in less than 10 minutes.
Pretty good workout after a 3 day break. My strength seemed to have gone up on the bench and pullups and somewhat on front squats. I've lost three pounds and I look a tad bigger if not the same, so I think my new job of serving is almost like extended periods of low intensity steady state cardio which seems to have been oxidizing some fat because my abs are a tad more defined. I say that because I walk a lot around the restaurant, and for periods of 1-2 hours at a time I'll be speedwalking around rather than slow walking for when it gets busy.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-04-2010, 11:01 PM #65
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
2/2
Preacher Curls
1x10x65
1x10x75
1x6x85
Standing
1x21'sx35
1x21'sx45
Skullcrushers
1x10x65
1x10x75
1x6x85
Supers
1x6x35
1x6x45
Had an okay pump, was beat from the previous day.
2/3
Took today off, quads were still sore from front squats. Chest was sore, and arms were sore.
2/4
Front Squats ( Warmups )
1x2x45
1x2x135
Back Squats
2x2x135
4x2x225
4x2x245 This last set was really hard. I tried to get about 30 seconds of rest between all of these sets. But for some reason today was just hard.
Presses
1x2x95
1x2x105
1x2x115
1x2x125
4x2x135
2x2x145
Kept the rest to a miniumum, like 25-40 seconds. Triceps were still sore so that might have had to do with why it was so hard.
Deadlifts
1x3x225
1x3x315
1x1x335
1x1x365
Was already tired, knees were hurtin' from the squats for some reason. Called it a day.
Did NOT feel it today. Today sucked. If I'm not sore tomorrow I'm doing dips and pullups.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-06-2010, 03:52 PM #66
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Today:
Bench Press Singles
1x1x135
205
3x1x225
1x1x235 PR
245 PR
2x1x225
1x3x225
1x1x225 Paused with a press call, super PR
1x1x225
Squat Singles
1x1x45
2x1x135
4x1x225
2x1x245
1x1x275 - Quite possibly the hardest squat rep I have ever completed. I don't know why it was so hard, maybe because I went to slow once I hit the hole and completely stopped. Idk, but I feel weaker these last two back squat sessions.
Shrugs
1x4x225
1x4x315
3x4x365
3x4x405
2x4x455 PR
Good day.
EDIT- 10 hours later, my traps are sore.Last edited by ectobird; 02-07-2010 at 01:34 PM.
My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-08-2010, 11:42 PM #67
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Yesterday's workout:
Presses
1x3x95
2x3x115
1x3x125
3x3x135
2x3x145
1x0x160
STILL can't get bodyweight.
Front Squats
2x3x135
Didn't want to do these
Back Squats
2x3x135
1x3x225
Didn't like these either
Back Squat Partials - A little above half
1x3x225
1x3x275
3x3x315
1x3x365
Everything was going great until I hurt my back on the very last rep.
The injury I always have been getting - lower right region of my back just above hip level.
I was completely and utterly enraged. I hope I'll be better in a week. No more squatting for a week. FUCK MY LIFE.
Went on to my pull, did two bodyweight pullups and stopped. I was tired of being at the gym.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-10-2010, 09:59 PM #68
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Today's "light" day: Didn't want to do the same old same old so I did some dumbbells to change it up.
Well my back is still in a bit of pain so I know for a fact squatting will make it worse.
DB Bench jumpsetted with DB Rows
1x6x60's
4x6x85's
Used the same weight for both exercises.
Super pump.
Haven't done dumbbells in a long time, last time I did was 80's, and 85's felt harddd.Last edited by ectobird; 02-10-2010 at 10:16 PM.
My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-15-2010, 07:43 PM #69
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
After 4 days of no training of any sort, I came in today.
Last time I flat benched I got 245 easily after quite a few singles with 225, 230, and 235.
So I figured maybe if I was fresh, and warmed up, I'd be good for 265 or 260.
Bench Presses
1x1x135
1x1x225
1x1x245
1x0x265 - Got it two inches off the chest, stalled.
1x0x260 - Got it three inches off the chest, slowed, stalled. Utterly dissappointed. Gave up on maxing, did a few single works.
3x1x225
1x1x235
1x2x225
Pullups
1x4xbw
4x4x35
3x4x25
1x5xbw
2x7xbw Counted to 30 each time and did another set. Started burning out, and the last few sets of 7 felt harder than usual. Rest was even shorter on the last few sets. Haven't had a good lat workout in a long time, and haven't done pullups in a while so I feel like I lost a little strength. I need to start hitting lats and shoulders much harder.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-18-2010, 08:19 PM #70
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
I've decided that my number 1 lat and bicep king is the pullup.
Don't really feel rows, bent rows, db rows, cable rows, etc.
But I love pullups.
Got to work out the high school I graduated from, but unfortunately there were a bunch of track poofs in there doing their track routine ( 20 rep bench, 20 rep military, etc. )
Thrashed to Lamb of God over the gym speakers the entire time and the coaches didn't say a word to me. High School Gym = Bumper plate heaven.
Nonetheless:
Back Squats - Decided to narrow my stance and go a little deeper. I couldn't see how deep I was but my friend said I was way below parallel.
1x3x135
1x3x185
4x3x225 - I know I was going deep because these felt really hard. Tweaked my back on the last set, I guess I didn't rest long enough. It was a very minor tweak, so I'll be back in a week squatting. Quads are already cramping up.
BTN Push Presses
1x3x135
1x3x155 - Felt a slight strain in my back when I would dip down. That would be a no-no.
Close Grip Bench Presses
1x3x45
1x3x135
3x3x185
3x3x205 Yikes. These were hard. Chest and Tris were still a little sore.
Pullups
1x4xbw
3x4x35
3x4x45 - PR
Was getting late and I needed to eat before class tonight.
Good workout today I guess, I wanted to get to Power Cleans but I didn't want to stress my back.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-19-2010, 09:30 PM #71
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Light day today, legs and glutes are realllllly sore from yesterday's workout.
Those deep squats really got to me.
Today:
Pullups
4x10
Close Grip Bench Presses
3x8x95 - supers, 3 quarter reps from the bottom and then lockout, repeat. 1 rep. 8 times.
Great pump, was 164.4 on the scale. sweet.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-22-2010, 09:55 PM #72
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Trained at the school again today.
BTN Push Presses
1x3x135
3x3x155
2x3x175
1x2x185 PR
1x1x185
Power Cleans
1x3x135
2x3x155
1x3x175
1x2x185 First one jerked, second one failed jerk. Shoulders were spend from the push presses.
Barbell Rows - From the floor
2x3x135
2x3x155
Wasn't feeling these.
Pullups
4x4x35
2x4xbw
Short rest, 30-45 seconds on the first 4 sets, no rest to the bw first set, then like 15 seconds for the second bw set.
Bench Presses
3x3x225
2x2x225
2x1x225
Decided to mess around with back squats to see how my back was.
Back Squats
1x2x135
1x2x185
1x2x225
1x1x275
No back pain at all, next heavy session will be full force.
Kinda had a half-assed heavy day, but it wasn't an official one. I've been resting up the past few days and I didn't feel like doing light ****, so I did a bunch of heavy stuff all over the place.
Will do some light stuff tomorrow, regroup, and hopefully deadlift the next day.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-23-2010, 07:33 PM #73
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02-24-2010, 11:41 AM #74
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
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02-24-2010, 03:19 PM #75
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02-24-2010, 08:44 PM #76
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Well let me know and I'll do that **** with you
Today's Workout
Snuck in the high school while the weightlifting team was in there messing around and I was only in there for like twenty minutes.
Back Squats
3x3x225
3x3x245
I over heard one of the retards saying "Uh yeah it's supposed to be ON your back," I guess he was referring to my low bar positioning. Just chuckled on the inside to myself.
Felt a very very faint pain in my back, so I figured I'd just cut this squat session short. Time was running low anyway.
Military Presses
4x3x135
Had to go get ready for work. Tomorrow I'll do some arm bull**** and then deadlift.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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02-24-2010, 09:09 PM #77
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02-25-2010, 03:40 AM #78
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
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03-01-2010, 01:05 AM #79
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Yesterday:
Was hungover pretty much everyday due to going out Wed-Saturday night.
But yesterday I woke up and made myself go to the gym, dehydrated and sleep deprived.
Bench Presses
1x3x135
3x3x205
3x3x225
1x2x235
Whew was I weak today.
Deadlifts
1x1x225 Holy fack this felt heavy.
1x3x315
1x1x365 - as odd as it seems, the 365 felt easier than everything else.
Had to be at work so I did a heavy single and left. My knees were incredibly sore and tender, I'm thinking about going to a doctor.
Today I'm going to do some 3-5 rep range front squats. I always feel stronger the next few days in my knees after front squatting because of how deep I go.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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03-02-2010, 12:39 AM #80
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Well yesterday got plenty of sleep, puked up breakfast then had some ramen and other assorted foods, then had a huge Moe's burrito before the gym, followed by a smokehouse burger from Chili's. Weighted 164.4 after working out, and was close to dehydration.
The workout:
Pullups
2x5xbw
5x5x35
2x5xbw
Front Squats
1x3x135
3x3x175 - Back was still hurting. I switched to my wide stance low-bar back squat and had absolutely no back trouble. Weird.
Back Squats
1x3x175
3x3x225
2x3x245
1x3x225
Felt weaker, I think it's because I haven't had a good squat session in a while because of my back situation. Going to continue to back squat like I normally do and watch my numbers rise back up.
Presses
3x3x135
2x3x145
1x3x135
1x3x115
Front delts were still a little tired from the previous days heavy bench session, and I could definately feel it in my tri's towards lockout. OMG TWO HEAVY CONSECUTIVE PUSH SESSIONS WTF? Should have gone longer, but my tri's were fried and I'm a pussy. Shoulder/Pec joining region is flaring up with new stretch marks lately and ever since I've been pounding the pullups my lats have got some new stretch marks.
Should be 170 within 1-2 weeks.
My back was sore from my measly 3 sets of deadlifts yesterday, and that definately effected my low bar squats. Light arm day tomorrow followed by some heavy shit the next day and maybe a bodyweight session after that.
Motivation has sucked the last few weeks and my progression has showed. Going to start killing it.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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03-03-2010, 12:36 AM #81
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Yesterday.
Got off work around 9:30, came home, changed, headed to the gym. Ended up stopping by Wal-Mart and picking up about 3 pounds of ribeye, and had half of it with a friend along with grilled potatoes and baked asparagus. Superior post-workout meal.
Light work:
EZ Curls
1x10x35
1x10x45
1x10x55
1x10x65
1x10x75
Skullcrushers
1x10x35
1x10x45
1x10x55
1x10x65
2x10x75
Pretty much rested as long as it took to change the weight.
Barbell Shrugs
1x4x225
2x4x315
3x4x365
3x4x385
2x4x405
1x12x315
Going to start trying to have a heavy exercise on light days more often. Except bench presses, squats, and deadlifts.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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03-22-2010, 09:52 PM #82
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
Worked out a few times after last time I posted, took about a week off ( unintentionally ).
Got into it again, and I started my Ketogenic diet Friday the 19th when I woke up.
Notes - I honestly think I entered ketosis Friday night. I had a wild headache, my piss smelled horrible until I was totally hydrated, and I got the late Friday night/early early saturday morning. Was the weirdest color and smelled horrid. Energy sucked all day and into the morning, then I even out and felt normal. I feel hungry all the time but when I eat I can't eat anywhere near as much as I could before this diet. Today is Monday the 22nd, and I had my first carb-up 3 hour cheat window, which started an hour and 45 minutes ago. I have never craved soda in my life as much as I have the past few days. I wasn't getting in enough calories these past few days and my weight has dropped from 167 to 161.8 since Friday. I had a light day Saturday and a Heavy day today. Today's workout:
Presses
1x4x95
105
115
125
3x4x135
1x4x140
1x2x145
Rest was short, but that doesn't excuse how weak I was. I haven't failed a triple with 145
in a longggg time.
Back Squats
1x3x135
3x3x205
3x3x225
2x3x245
I literally almost got buried under 245. TWO FORTY FIVE. Kidding me? I can't believe how weak I am today. I've been sick but I'm never this weak while I'm sick... Maybe this diet is taking a toll on me.
Pullups
1x10xbw
Had to take a dump. That was it for me today, I bench pressed heavy a few days ago and I was just as strong, definately has to be this diet.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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03-25-2010, 08:52 PM #83
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
It's been six days, and I'm in my second cheat window. Just had some taco bell.
Starting weight was 167, I'm down to 159.4. The other day my energy was off the walls and I didn't even have that much sleep. I'm hoping to see my weight start climbing ever so slowly. My deadlifts were considerably weaker, I think it's a combination of losing weight too fast, not deadlifting very often lately, and being sick. But I'm not one for excuses.
Today:
Bench Presses
1x3x135
3x3x205
3x3x225
2x3x215
Deadlifts
1x5x225
2x5x315
Holy hell this was heavy. I felt completely drained and I found myself struggling to catch my breath, and on top of that I was constantly coughing. Oh well.
I've got two hours left in my cheat window and I intend to eat some pizza and have some cold New Castle.My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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04-06-2010, 10:47 AM #84
- Join Date: Jun 2009
- Location: Fort Walton Beach, Florida, United States
- Age: 33
- Posts: 463
- Rep Power: 196
So life sucks lately.
I was sick for two weeks. YAY. Got sick with some sort of cough, got over it, then immediately got a sinus infection, I think. Anyways.
Combine that bullshit with working all the time, and you get: MUSCULAR AND STRENGTH losses. Lovely. Decided to start running a 3x5 on my bench and squats and make some linear gains until I get my strength back. So far My weight went from 167 - 157 and my six pack is clear. Mission accomplished? Idk. I lost too much muscle being sick and not training as frequent.
4 days ago:
Squats
1x5x135
1x5x185
1x5x205
3x5x225 - 225 was HARD. wow.
Presses
1x5x95
1x5x115
3x5x135 - 135 was HARD. WTF WOW?
Yesterday I felt 100% again. I went to my mma class and I had TONS of energy and my cardio was better then ever, after not training there in over a month. Hit the gym afterwards:
Squats
1x5x135
1x5x185
3x5x230 - Feel so weak now. Can't wait to get it back up.
Shrugs
1x4x225
3x4x315
3x4x365
3x4x405
Bench Presses
1x5x135
1x5x185
3x5x205 - YIKES. I thought for sure I'd be able to get 215 or 220 for 3x5 but no. WEAK. Feels bad.Last edited by ectobird; 04-06-2010 at 09:52 PM.
My Workout Log: http://forum.bodybuilding.com/showthread.php?t=119521111
ChAoS and PAIN
Working on my embarrassing squats.
--I want to get to a point to where people use onomatopoeias to describe me rather than adjectives.
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